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4 Day Split

roddddd5

Aug 26th 2014

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4 Day Split

DOWNLOADS/VIEWS: 18/2220

RATING: 80 (FROM 1 JEFIT MEMBERS)

3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Ab Day 2 3 exercises, 23 mins

	Weighted Hanging Knee Raise	4x10 reps	rest: 60s
	Cable Kneeling Crunch	4x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s

4 Day Split 6 exercises, 54 mins

	Barbell Squat	4x10 reps	rest: 120s
	Machine Leg Press	4x10 reps	rest: 120s
	Calf Press On Leg Press	3x15 reps	rest: 60s
	Machine Seated Calf Raise	3x15 reps	rest: 60s
	Machine Seated Leg Curl	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s

4 Day Split 8 exercises, 1 hr 19 mins

	Barbell Incline Bench Press	4x10 reps	rest: 120s
	Dumbbell Bench Press	4x10 reps	rest: 90s
	Barbell Bent-Over Row	4x10 reps	rest: 120s
	Cable Seated Row	4x10 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x10 reps	rest: 90s
	Cable Shoulder Extension	3x12 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 90s
	Barbell Preacher Curl (Overhand)	3x12 reps	rest: 60s

Ab Day 7 exercises, 56 mins

	Cable Kneeling Crunch	4x10 reps	rest: 60s
	Weighted Hanging Knee Raise	4x10 reps	rest: 60s
	Bench Oblique Crunch	3x15 reps	rest: 60s
	Barbell Military Press	3x10 reps	rest: 120s
	Dumbbell Reverse Fly	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Barbell Reverse Curl	3x8 reps	rest: 60s

4 Day Split 6 exercises, 54 mins

	Barbell Squat	4x10 reps	rest: 120s
	Machine Leg Press	4x10 reps	rest: 120s
	Machine Calf Raise	3x15 reps	rest: 60s
	Machine Seated Calf Raise	3x15 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s

4 Day Split 8 exercises, 1 hr 21 mins

	Barbell Incline Bench Press	4x10 reps	rest: 120s
	Dumbbell Bench Press	4x10 reps	rest: 90s
	Barbell Rack Pull	4x10 reps	rest: 120s
	T Bar Row	4x10 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x10 reps	rest: 90s
	Cable Shoulder Extension	3x12 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 90s
	Barbell Preacher Curl (Overhand)	3x12 reps	rest: 60s

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